Monday September 25 – EMOM Strength + :40/:20 Circuit

12-Min EMOM Strength (2 min rest/transition between EMOMs)

Push EMOM

Minute 1: 5x 2KB Shoulder Press

Minute 2: 5x 2KB Push Press

Minute 3: 5x 2KB Shoulder Press

Minute 4: 5x 2KB Push Press

Minute 5: 5x 2KB Push Press

 

Pull EMOM

Minute 1, 3, & 5: 6 KB Rows (per side)

Minute 2 & 4: 6 Jungle Gym Single Arm Rows (per arm) OR Unassisted Pullups (max reps if less than 7)

 

Followed by 16-Min Circuit:

4 RNDS of :40/:20 = 16 Mins continuously running clock of:

-Heavy Ropes (:20 of Big Slams then :20 of Alt Waves)

-Plate Hops

-Heavy 1-Arm Rack Hold (switch sides every RND)

-Step back lunge w/knee drive (switch legs ½ way) (adv. = explode off grounded foot into a hop)